Imposter syndrome is a common reason people seek therapy, particularly those who are capable, conscientious, and outwardly successful. Despite evidence of competence, many people live with a persistent sense that they are not as skilled as others believe them to be, and that sooner or later they will be exposed.
For some, these feelings appear at moments of change, such as a promotion, a new role, or increased responsibility. For others, they have been present for as long as they can remember, quietly shaping how they relate to work, success, and themselves.
In this blog, we will explore what imposter syndrome is, how it develops, how it affects mental health, and how therapy can help people loosen its grip.
What is imposter syndrome?
Imposter syndrome describes a pattern of thinking where a person doubts their abilities and struggles to internalise their achievements. Success is often attributed to luck, timing, or external factors, while perceived mistakes are taken as proof of inadequacy.
People experiencing imposter syndrome may appear confident or high functioning on the outside, while internally feeling anxious, undeserving, or constantly on edge. Praise can feel uncomfortable, and reassurance often brings only temporary relief.
Rather than being linked to a lack of ability, imposter syndrome tends to affect people who care deeply about doing well and holding themselves to high standards.
Why does imposter syndrome matter?
Living with persistent self-doubt can be exhausting. When someone is constantly questioning their competence, even small tasks can feel high stakes. This ongoing pressure can contribute to anxiety, stress, low mood, and burnout over time.
Many people with imposter syndrome describe feeling unable to relax or enjoy success. Achievements are quickly dismissed, and attention shifts to the next challenge or perceived gap. This can create a sense that nothing is ever quite enough.
Over time, imposter syndrome can limit opportunities. People may avoid applying for roles, speaking up, or trying new things out of fear of being exposed, even when they are more than capable.
Common signs of imposter syndrome
Imposter syndrome can show up in different ways, depending on the person and their circumstances.
Emotional experiences
Anxiety around performance or evaluation
Fear of being found out
Difficulty accepting praise
Patterns of thinking
Attributing success to luck or external factors
Focusing heavily on mistakes or perceived weaknesses
Comparing oneself negatively to others
Behavioural patterns
Overpreparing or working excessively to avoid failure
Avoiding new opportunities or visibility
Seeking repeated reassurance without feeling reassured
Physical effects
Tension or restlessness
Sleep difficulties during periods of evaluation
Fatigue linked to constant self-monitoring
How imposter syndrome develops
Imposter syndrome does not usually appear out of nowhere. It often develops through a combination of personal experiences and wider influences.
Early environments that emphasised achievement, criticism, or conditional approval can play a role. Growing up feeling that success was expected, or that mistakes were unacceptable, can shape how people relate to performance later in life.
Workplace cultures that value perfection, competition, or constant evaluation can also reinforce these patterns. For people from marginalised backgrounds or those who feel different from their peers, imposter syndrome can be further intensified.
Over time, these experiences can lead to a deeply held belief that competence is fragile and easily lost.
Why reassurance often does not help
One of the most frustrating aspects of imposter syndrome is how resistant it can be to reassurance. Being told that you are doing well may provide momentary relief, but the doubt often returns quickly. We can feel like we just "got away with it" or that we will be found out next time.
This is because imposter syndrome is not usually about a lack of information. It is about deeply ingrained beliefs about worth, competence, and belonging. When these beliefs are active, external validation struggles to take root. We develop a biased system of gathering information about our competence.
How therapy can help with imposter syndrome
Therapy can offer a space to explore where imposter feelings come from and how they are being maintained. This process is often gentle and reflective rather than confrontational.
In therapy, people may work on:
Identifying core beliefs about competence and worth
Understanding how past experiences shape present self-doubt
Reducing unhelpful comparison and self-criticism
Developing a more balanced view of mistakes and success
Learning to tolerate uncertainty
Cognitive Behavioural Therapy can be particularly helpful in examining the thinking patterns that fuel imposter syndrome, while also supporting behavioural changes that reduce anxiety and avoidance.
Final thoughts
Imposter syndrome can feel deeply personal, but it is a common human experience, especially among people who care about doing well and being responsible. Feeling like a fraud does not mean that you are one.
With the right support, it is possible to develop a more stable sense of self-worth that is not constantly shaken by performance or comparison.
If self-doubt, anxiety about performance, or fear of being found out are affecting your wellbeing, therapy can help you understand and change these patterns.
You are welcome to get in touch for an initial consultation to explore whether this support would be helpful for you.
